need nutrition tips (and kcal's!)

J

jeemigdepeemig

New Member
Hey all,

I'm 163 lbs (76 kilo) at 6"2 (1,88 meter) so i'm a bit skinny. I started HST this week and i'm counting cal's for a few day's now. I realised i only used to eat around 2300 kcal's a day.

I made a diet that pumps the kcal's up to 3300 (and with about the right amounts of carb/protein/fat) but i really want to reach 4000 to bulk up a bit. I'm a poor student that's really bussy with study and work, so i don't have time or opportunity to eat 7 times a day nor can i buy weight gainer supplements.

Now i have three questions:
- is 3300 enough for me (since it's 1100 more then what i used to eat).
- do you guys have any easy nutrition tips for me too pump up the kcal's? (i already drink a 650 kcal homemade shake now so no milkbased shakes please!)
- are raw eggs safe to eat?
 
To fiqure up your cals, multiply your weight by 16 to gain the minimal amount of fat with the maximum amount of muscle, if you aren't too concerned with fat go up to 18, then adjust higher or lower depending on your needs.

To get a few extra calories each day, add olive oil, or flaxseed oil to your shake or whatever you'd like. Eat peanuts or better yet walnuts or almonds. A handful will up your calories about 250 cals. Drink more milk.

For a more detailed look at calorie needs look here
 
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